Hammer Curl (Dumbbell)
Complete guide to Hammer Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head, Brachioradialis, Brachialis. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Hammer Curl (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing each other.
Retract your shoulder blades, engage your abs, and take a breath.
Curl both dumbbells up toward your shoulders, squeezing your biceps at the top and exhale. Keep your upper arms stationary and palms facing each other throughout.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |